Nutrition News: Careful with gluten-free

Friday

Feb 28, 2014 at 7:11 PMFeb 28, 2014 at 7:11 PM

By Charlyn FargoCreators Syndicate

I have a dietitian friend who was diagnosed with Celiac disease more than 30 years ago, long before there was the abundance of gluten-free products. Back then, a diet void of gluten (the protein in wheat and related grains) meant that her choices in baked goods were slim, if at all. Today, with an increasing number of people avoiding gluten (whether from medical necessity or dietary preference) there’s a tremendous growth in the development of gluten-free products on the market. The latest Environmental Nutrition newsletter reminds us that it’s important when following a gluten-free diet to not miss out on the B-vitamins (prevalent in whole grains) and fiber. Choose baked goods made from gluten-free whole grains such as oats, brown rice, quinoa, teff, amaranth and buckwheat. Bean and nut flours, and chia or flax seed also are nutritious ingredients in gluten-free products.Here are some tips from the newsletter to consider when buying gluten-free products:1. Look for fiber. Choose whole grains, legumes, nuts and seeds. While oats are technically gluten-free, they may be processed in facilities with wheat. Check the label to be sure. Aim for at least 2 grams of fiber per serving.2. Watch the sodium. Some gluten-free products may contain a good deal of sodium. Choose those with lower sodium levels — 300 mg or less per serving.3. Think portion control. Just because a food is gluten-free doesn’t mean it is automatically healthy and can be eaten in unlimited amounts. Watch calories and sugar, just like you would with any baked goods.Q and AQ: How much more caffeine does espresso have than regular coffee?A: Espresso usually has less caffeine per serving. Because it is so concentrated, espresso has, ounce for ounce, about two to three times as much caffeine as brewed coffee. However, a “shot” of espresso is only one to two ounces, so it typically packs less caffeine than a six-ounce cup of regular coffee. But “typical” doesn’t mean much when it comes to coffee. The variability in caffeine is huge — depending on the type of bean, how the beans are ground, how much is used, the type of machine, the brewing time and so on. For instance, six ounces of brewed or drip coffee can have anywhere from 80 to 175 milligrams of caffeine. Espresso is not a type of coffee bean, but rather a brewing process, in which pressurized steam and water are rapidly forced through finely ground coffee. Different kinds of beans can be used to espresso, and this will affect the caffeine content.— Information courtesy of the Berkeley Wellness LetterRecipe The latest Cooking Light magazine spotlights 12 chicken recipes, using breast meat or thighs. Here’s our favorite, Chicken Cutlets with Mushrooms and Pearl Onions. It’s a quick weeknight meal that is healthy and tasty.CHICKEN CUTLETS WITH MUSHROOMS AND PEARL ONIONS4 (6-ounce) skinless, boneless chicken breast halves1/2 teaspoon kosher salt, divided1/4 teaspoon freshly ground black pepper2 tablespoons all-purpose flour3 tablespoons olive oil, divided3/4 cup frozen pearl onions, thawed and drained8 ounces quartered button mushrooms2/3 cup brandy1 cup unsalted chicken stock2 teaspoons cornstarch1 tablespoon butter1 teaspoon fresh thyme leavesCut each chicken breast half in half horizontally to form 8 cutlets. Heat a large skillet over medium-high heat. Sprinkle chicken evenly with 1/4 teaspoon salt and pepper. Place flour in a shallow dish; dredge chicken in flour, shaking off excess. Add 1 tablespoon olive oil to pan; swirl to coat. Add 4 cutlets to pan; cook 2 minutes on each side or until done. Remove chicken from pan and keep warm. Repeat procedure with 1 tablespoon olive oil and remaining 4 cutlets. Add remaining 1 tablespoon oil to pan; swirl to coat. Add pearl onions and mushrooms; saute 6 minutes or until browned. Remove pan from heat. Carefully add brandy to pan; return pan to medium-high heat and bring mixture to a boil. Cook until liquid almost evaporates (about 2 minutes). Combine stock and cornstarch, stirring with a whisk until smooth. Add stock mixture to pan; stirring with a whisk; cook 2 minutes, stirring occasionally. Return chicken to pan; cook 1 minute. Remove from heat; stir in remaining 1/4 teaspoon salt, butter and thyme. Serves 4 (serving size 2 cutlets and about 3/4 cup mushroom mixture). Per serving: 402 calories, 39.9 g protein, 9.2 g carbohydrate, 17.7 g fat, 116 mg cholesterol, 1.3 g fiber, 500 mg sodium. Charlyn Fargo is a registered dietitian in Springfield, Ill. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @NutritionRd.